Dementia is a complex group of conditions that leads to significant cognitive decline, affecting not just memory but also judgment and social skills, as highlighted by Blair Steel, a psychologist at Carrara Treatment, Wellness & Spa. With symptoms like forgetfulness and impaired thinking, dementia can severely impact an individual’s daily functioning.

While factors like age, family history, and traumatic brain injuries contribute to dementia risk, specific lifestyle habits can play a critical role too. Here’s a closer look at six seemingly harmless habits that could be raising your risk of dementia as you age:

1. Inactivity and Sedentary Behavior

Lack of physical activity can adversely affect brain health. Engaging in regular aerobic exercise is proven to reduce cognitive impairment and lower dementia risk. Particularly for those aged 60 and above, daily movement can significantly boost overall health. Remember, Steel states, “If you don’t use it, you lose it,” emphasizing that the brain needs regular exercise just like the body.

2. Insufficient Social Interaction

While staying connected through social media is common today, it may not provide the same cognitive benefits as in-person interactions. Socializing helps keep the brain active and engaged, which can protect against dementia. A rich social life lowers stress and helps maintain healthy hormone levels, potentially lowering dementia risk.

3. Poor Sleep Hygiene

Inadequate sleep is a growing concern, particularly among older adults. A study found that disrupted sleep patterns can lead to increased dementia vulnerability. Steel advises avoiding screens at least 30 minutes before bedtime to improve sleep quality. Prioritizing rest can be crucial for cognitive health.

4. Chronic Stress

Chronic stress leads to elevated cortisol levels, which can disrupt memory and cognitive function. Activities like exercise, meditation, and nurturing relationships are effective ways to combat stress. Steel encourages flexibility in thinking and reactions, which can help manage stress levels.

5. Excessive Alcohol Consumption

Alcohol-related Brain Damage (ARBD) is a significant concern, especially among those who consume high amounts of alcohol over time. This condition can result in deficits in memory, complex tasks, and everyday functions. Moderation is key to maintaining brain health.

6. Poor Diet

Diet plays a vital role in brain health. Research indicates that diets high in ultra-processed foods can elevate dementia risk. It’s essential to focus on nutritional foods like leafy greens, berries, nuts, and healthy fats, while minimizing sugar and processed items. Eating a balanced diet can be a powerful way to safeguard cognitive function.

If you notice changes in your cognitive abilities or a loved one is showing signs of dementia, consulting a healthcare professional is crucial. Early assessment and intervention can make a significant difference in managing or mitigating the risks associated with dementia.

Modifying these habits could not only support your cognitive health but also enhance your overall quality of life. Start making these changes today and take proactive steps toward a healthier brain!